How to Detox From Sugar

The vast majority of us love sweets. We like to eat candy bars, cookies, chocolates, soft drinks, cereals, jams, ice cream, etc. The consumption of sugary foods is so prevalent in this age that we very rarely stop to think about the impact such a high sugar diet might have on our lives. When we eat large quantities of refined sugar of the type so commonly found in sweet foods, we are doing our bodies no favors as these foods provide little to none nutritional value. Sugary foods are filled with empty calories; these empty calories are insufficient sources of energy for bodies to have enough fuel to support proper metabolic functions. On the other hand, when we take care of ourselves and follow consistent and balanced nutritional guidelines we provide our bodies with ample nutrients and fuel to power up all the many intricate systems that our health relies on.

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Empty calories are not the only reason why you need to eliminate your body of sugar. Here are a few more reasons why:

1. When you consume sugar, your brain cells release a large quantity of Dopamine. Dopamine is known as the "feel good" chemical which explains why you crave after sugar. Whole natural foods do not cause such a tremendous surge of dopamine so the more sugar you consume, the more sugar your brain will need to get the same pleasurable feelings. Sugar is not unlike a drug that sends your body down a downward spiral of addiction.
   Studies have linked elevated sugar intake to a higher risk of depression in adults.
2. High sugar diets tend to cause poor teeth health as the bacteria that damages tooth enamel and causes cavities are particularly fond of sugar.
   Increased sugar intake can lead to your liver becoming resistant to insulin. Insulin is in charge of regulating sugar into energy conversions.  Unregulated blood sugar levels can quickly lead to type 2 Diabetes.
3. Sugar consumption has often been linked to reduced cardiac health. Elevated levels of insulin can lead to hardened arteries, hypertension, heart attacks, and strokes.
4. Both your Pancreas and Kidneys start to suffer from elevated blood sugar levels.
5. Obesity has been directly linked to higher sugar consumption.

Sugar can negatively impact your health in many different ways; that is a fact of which there is no hiding. So what can you do? How do we stop the damage done? I am going to tell you how to detox from sugar.

1. Stop consuming sugar. Stop right now. Cold turkey. If you begin to think of sugar as an addictive and dangerous substance, it will be easier to stop ingesting it altogether. An alcoholic cannot just have one drink. An alcoholic has to stop drinking period. You must also do the same. Stop consuming refined sugars.
    
2. Do not drink your calories. Any form of liquid sugar is much worse than sugar added to solid food. Liquid sugars, such as those found in soft drinks and processed fruit juices, when ingested bypass most of the digestive process and end up in the liver much faster. To put it in perspective, one can of soda per day increase your risk of contracting type 2 diabetes by as much as 80 percent.
    
3. Increase your protein intake. A protein-rich diet can help regulate blood sugar levels and aid you in achieving proper insulin levels. Protein is a source of energy in the same manner that carbohydrates are. Begin your day with some scrambled eggs or perhaps a protein shake. Make sure to include in your diet plenty of dried fruits, nuts, fish, chicken, and beef; this will have the added benefit of keeping you satiated for more extended periods of time as protein is slower to digest than other nutrients.
    
4. Did you know that there are a wide variety of vegetable carbohydrates? You can eat as much of these beautiful foods as you want. Try to avoid vegetables rich in starch content such as potatoes, yams, pumpkins, and beets. Have as much broccoli, cauliflower, kale, asparagus, peppers, beans, mushrooms, zucchinis, tomatoes and artichokes as you can stomach.
    
5. Excess fat can contribute to obesity, but just enough of it can help you curb sugar cravings. Healthy fats such as those found in legumes, extra virgin olive oil, cocoa butter, avocados, and fish are excellent foods to keep your mind off of sugar.
    
6. Protect yourself against temptation. Everywhere we go there are places waiting to put your resolve to the test. Fast food restaurants line our daily commutes, and vending machines stalk our days at work and school. Protect yourself against these temptations by keeping an emergency snack pack. Something that you can indulge in without having to give in to a sweet craving. I recommend keeping some almonds, sunflower seeds, a can of tuna or sardines and perhaps some cranberries with you at all times.
    
7. Get rid of stress from your life. Stress makes your body secrete Cortisol which makes you hungry. Elevated cortisol levels have been linked to obesity and type 2 diabetes. Breathing exercises can help alleviate stress. Next time you feel a little overwhelmed take five slow and deep breaths. Try it before each meal, and you might end up eating less.
    
8. Do not substitute sugars with artificial sweeteners. These sugar alternatives can have adverse effects on your health and organism because of the chemical components that make up their formulas.
    
9. Try to cut down on inflammation and inflammatory agents as inflammatory processes in your body can cause imbalances in blood sugar levels and blood insulin levels. Gluten and dairy products are two common culprits of inflammatory reactions. If you are a smoker now is as good a time as any to quit.
    
10. Get some sleep. Studies have shown that people who are not consistently getting 8 hours of sleep experience an increase in the secretion of cortisol, as well as a decrease in appetite suppressing hormones. If you do not get regular full night sleep, you will most likely look for energy drinks or coffee to get your energy back up, and those products are usually packed with added sugars.

Recommended sugar doses are around six teaspoons per day. On average an adult is now consuming 22 teaspoons of sugar. This abuse is most certainly taking a toll on health. So many empty calories with no extra nutritional value have led us down a path of obesity and disease. From type 2 diabetes to heart attacks and through the roof cholesterol sugar is behind it all. The worst part and one of the least recognized aspects of sugar is how addicting it can be. The more sugar you consume, the more sugar you will crave. It is of utmost importance you begin considering detoxing from sugar entirely. The health benefits and over improvement to the quality of your life will leave you flabbergasted.
 

References:

1. Drewnowski, Adam, and S. E. Specter. "Poverty and obesity: the role of energy density and energy costs." The American journal of clinical nutrition 79.1 (2004): 6-16.
    
2. Johnson, Rachel K., et al. "Dietary sugars intake and cardiovascular health." Circulation 120.11 (2009): 1011-1020.
    
3. Alpert, Brooke, and Patricia Farris. The Sugar Detox: Lose Weight, Feel Great and Look Years Younger. Random House, 2013.